Erectile dysfunction can put strain on a relationship. Many men experience embarrassment and self-esteem issues. This is especially true if erectile dysfunction, or ED is caused by another health issue. It is often seen alongside diseases such asdiabetes, heart conditions, nerve disorders, and hormonal issues. The good news is there are treatments for erectile dysfunction including, erectile dysfunction exercises. Read on to see how 40 percent of ED sufferers were able to recover function with exercise.

Erectile Dysfunction Exercises

Erectile dysfunction exercise involves two different types of exercise. One strengthens the muscles on the pelvic floor. It is common thought that “Kegel” exercises are only for women, but that couldn’t be further from the truth. Men can do Kegel exercises to help strengthen the muscles and improve blood flow to the reproductive organs and urinary tract.

The next type of exercise is aerobic exercise. Since ED is usually a blood flow issue, aerobic exercise can help improve blood flow to the reproductive organs. Here are a few erectile dysfunction exercises:

Kegel Exercise

Benefits: The muscles that you use to start and stop urination are the muscles that you will exercise with Kegels. You can begin practicing Kegels by doing them when you are going to the bathroom. Start your urine stream and then stop it. Hold it for 5 seconds then release. After you get the hang of which muscles you will be using, then you can start doing them anytime other than using the restroom.

How to do it: Get into a comfortable position. Squeeze the muscles as if you were stopping urination and hold for 5 seconds. Release and do it again for 10 to 20 repetitions.You can do them while doing dishes, driving your car, or lying in bed.

How often to do it: Do the repetitions a few times daily for best results.

Helpful Tips for Kegels:

One important note about Kegels is you should not be clenching any other muscles such asthighs, abdomen, or buttocks. Just the muscle that stops the flow of urine.

Other benefits of Kegels:

• Reduces urinary incontinence
• Improves sexual response
• Relieves dribbling after urination

How to Kegel for Men – Professional Guide to Effective Kegel Strength Exercises:

Aerobic Exercise and Other Exercises to Improve Sex for Men

Erectile dysfunction exercise improves sexual health, but exercises in general improves your overall health. You also strengthen your muscles, your heart, and increase blood flow to your entire body. Some of the ways exercise can help you are:

• Increase strength and muscle tone
• Reduce blood pressure
• Increase energy
• Reduce your stress levels
• Help with any anxiety or depression
• Give you better self-esteem
• Build stronger bones
• Burn fat
• Help you sleep better
• Give you a healthier look

Men need to exercise for around 20 to 30 minutes each day. Try to start slow and work your way up to 30 minutes if you are just starting an exercise routine. You should always check with your doctor before starting any exercise program.

What Exercises to Do

Doing aerobic erection exercises can improve blood flow to not only your penis, but your entire body. Depending on your health and if your doctor gives the okay, try these aerobic exercises:

• Brisk walking for 30 minutes a day at least 3 to 4 times weekly.
• Try swimming for at least 2 hours a week.
• Run on a treadmill for 20 to 30 minutes.
• Rowers, elliptical’s, and cross-country skiing.
• Salsa dancing, or any type of dance that gets your heart going.
• Weight Lifting
• Yoga

Note: Bicycling is one aerobic exercise to use caution with. Bicycle seats can put pressure on the area that needs blood flow the most and work against you.

Fantastic 4 Foods & Exercises for Sexual Fitness:

Foods and Erectile Dysfunction

In addition to erectile dysfunction exercises, some studies have shown that some foods may be helpful. It is thought they help to increase blood flow and improve vascular health. These are some of the nutrients that may be helpful:

Leafy Greens and Beets

These foods are high in nitrates that can help increase blood flow. Leafy greens that have the most nitrates include spinach and celery. Beet juice is also extremely high in nitrates. Nitrates help to open the blood vessels and improve blood flow. They are also the main ingredient in most prescription ED medications on the market.

Dark Chocolate

Dark chocolate is high in flavonoids. Flavonoids are an antioxidant that come from plants. They are there to protect the plant from toxic exposure, but they have been found to be beneficial to humans too. Flavonoids help lower cholesterol levels, which in turn keeps circulation going good. It also helps with lowering your blood pressure.

Pistachio Nuts

Pistachio nuts are high in arginine, which is a protein that helps to relax blood vessels. Researchers found that men who ate pistachio nuts daily for three weeks didn’t have as many problems with ED.

Oysters

Oysters have always been a known aphrodisiac, but for men they are high in zinc. Zinc is very important for male reproductive health. It nourishes the prostate and helps build up testosterone levels.

Red Wine

A glass of red wine a day is full of antioxidants and long been known to help improve circulation. It is thought that if blood flow is the reason for ED, then caring for your circulatory health overall will help improve erectile dysfunction.

More Tips for Treating Erectile Dysfunction

Erectile dysfunction exercises can be helpful, but you can get better results with healthy diet and lifestyle changes. The following tips can help:

• Lose any excess weight. If you are overweight, this may add to the problem. Try losing even just a few pounds at a time.
• Avoid alcohol or street drugs. Get help if you need it. Using alcohol over one to two servings per day can contribute to ED. Some drugs can make erectile dysfunction worse and your health too.
• Obtain counseling if you need to talk. ED could be caused by issues in your relationship. You can try marriage therapy, or therapy on your own if you have self-esteem issues from ED.
• Quit Smoking. If you are a smoker and you have ED, you may need to think about quitting. There are several programs that can help with quitting or you can try a nicotine replacement program. Sometimes insurance will cover quitting aids like patches, lozenges, or other medications designed to reduce withdrawal symptoms from nicotine.